Zercher Squat
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The Zercher Squat is a strength-building exercise where you cradle a loaded barbell in the crooks of your elbows while performing a squat, emphasizing an upright torso and deep knee bend. It primarily targets the quads, glutes, posterior thighs, and back, enhancing core stability and squat mechanics. Ideal for intermediate to advanced lifters seeking to improve lower-body power and posture, it requires a barbell (often padded at the bar to protect the elbows).
How to Perform Zercher Squat
- 1Set a barbell on rack pins at roughly hip height and load it with an appropriate weight, padding the bar if needed for elbow comfort.
- 2Stand close to the bar with feet shoulder-width apart, squat slightly, and hook both arms under the bar so it rests in the crooks of your elbows, clasping your hands together in front of your chest.
- 3Brace your core, lift your chest, and stand up to unrack the bar, stepping back with the bar held snugly against your body.
- 4Inhale deeply, then bend your knees and hips to lower into a squat until thighs are at least parallel to the ground (or as low as mobility allows), keeping elbows high and tucked into your torso to keep the bar seated.
- 5Exhale as you drive through your mid-foot, extending knees and hips to return to standing position.
- 6Fully extend hips and knees at the top without locking out knees, squeezing your glutes.
- 7Repeat for desired reps, then re-rack the bar by stepping forward and lowering it back onto the pins.
- 8Key form tips: Keep your back neutral (no rounding), elbows high to keep the bar from slipping, and descend under control—avoid letting knees cave in or heels lift. Common mistakes: Letting elbows drop (causing the bar to slide down the forearms), partial depth squats, or overarching the lower back.